Orange Autumn Soup

Hi guys! So this week Janey has not had much time to cook. Actually I’m thinking of renaming the blog ‘Janey Writes Essays’, that would be far more appropriate at the moment. I’m currently in week 11 of a 14-week semester at uni so assessment is coming thick and fast! Lots of assessment = little time for cooking. So I could just get takeaway right? Well no. I’m not a huge fan of eating out, its expensive and you can’t be totally sure of the nutritional value of what you’re eating. The answer to my no-time-to-cook/don’t-want-to-eat-out dilemma is meal prep! I took an hour on Friday night and an hour on Saturday afternoon to whip up a beef tagine and this delicious autumn soup that have lasted me all week. I’ve also got some Mexican-style mince in the freezer that I can pull out if things get desperate. Taking a couple of hours on the weekend to do meal prep ensures that there’s something quick, clean and delicious on hand at all times. No need to resort to dodgy takeaway or worse still, skip meals.


This soup came about because I was looking for a way to use up some left-over butternut squash and a can of lentils I accidentally opened thinking they were chickpeas. I’m so glad I accidentally opened that can of lentils! The soup turned out way better than expected! I really enjoyed the sweet and fruity notes bought by the apple. The combination of spice and coconut milk is also divine. The recipe was adapted to incorporate the random stuff lurking in my fridge. That’s the kind of soup it is. You can substitute the sweet potato for more pumpkin or vice-versa. Forget to peel the apples like I did? Don’t stress you wont even notice it once its been blended. Prefer different spices? That’s cool too. The ‘Optional’ part of the recipe isn’t really optional as far as I’m concerned, but if you haven’t got lentils etc. laying around the soup will still be delicious without them.


Credit for recipe inspiration here goes to Amy Crawford’s (The Holistic Ingredient) ‘Coconut Roasted Pumpkin and Apple Soup’ and The Culinary Library’s ‘Spiced Coconut, Lentil and Pumpkin Soup’.

Autumn Soup


  • ½ small butternut squash, cubed
  • ½ medium sweet potato, cubed
  • 2 granny smith apples, peeled, cut into chunks
  • 1 brown onion, segmented
  • 2 garlic cloves (unpeeled)
  • 1 tbsp coconut oil
  • 1L chicken or vegetable stock
  • 1 tsp cumin, coriander, turmeric
  • ½ tsp cinnamon
  • Salt & Pepper


  • 1 400g can lentils
  • 1 165ml can coconut milk
  • Star anise (add with spices)
  1. Preheat oven to 200°C. Toss squash, sweet potato, apples and onion in coconut oil and spread on a roasting tray. Bake for 15mins, turn and bake for another 15mins. Squash and sweet potato should be soft. If garlic starts to burn remove and set aside.
  2. Remove vegies from oven and place in a large saucepan with stock, spices and season with salt & pepper. Peel and add garlic. Bring to the boil then simmer for 10mins.
  3. Pour the soup into a blender/food processor and blend until smooth. Adjust seasoning as required.
  4. Optional: Return blended soup to saucepan, add lentils and bring to the boil again. Remove from heat when lentils are softened then stir in coconut milk.

Serve with a dollop of Greek yoghurt, shaved Parmesan, flaked almonds and freshly cracked black pepper. Enjoy!

One Comment

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  1. I love soups anytime, any day. I would add coconut milk, thank you very much. Thanks for sharing the soup!


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